Navigating Technology’s Role in Restful Nights
How Devices Affect Rest
Blue Light’s Disruption
Suppressing Melatonin
Screen Emission Basics
Hormonal Impact
Blue light from screens delays melatonin release, making it harder to fall asleep. Studies show evening exposure reduces sleep quality.
Evening Screen Time
Social Media Traps
Streaming Habits
Scrolling or binge-watching stimulates the brain, delaying rest. Limit use two hours before bed.
Overstimulation Risks
Alerts and Notifications
Disrupting Sleep Cycles
Stress Triggers
Constant pings raise cortisol levels, keeping you alert when you should relax.
Gaming Effects
High-intensity games increase heart rate, countering the calm needed for sleep.
Strategies to Counter Tech
Screen Management
Use Blue Light Filters
Device Settings
Specialized Glasses
Activate night mode or wear blue-light-blocking glasses to reduce exposure.
Set Device Curfews
Stop using electronics 90 minutes before bed to let your brain unwind.
Tech-Free Bedrooms
Remove Devices
Keep phones and tablets out of reach to avoid temptation. Use analog clocks instead.
White Noise Alternatives
Opt for non-digital sound machines to mask noise without screens.